Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
6:00 Clock:
6 Thread the Needles (each)
3 Push ups to Downward Dog (with 3 second pause in downward dog)
6 Box Step Ups (each)
3 Dumbbell Hang Snatches or 3 X-Jump (each)
3 Single Dumbbell Power Cleans OR 3 Bodyweight Single Leg RDLs (each)
Athletes Notes
Thread the Needle
Push Up to Downward Dog w/Explanation
Box Step Up
Dumbbell Hang Snatch Explanation OR X-Jumps
Single Dumbbell Power Cleans OR Bodyweight Single Leg RDL
Bodyweight Metcon
()
Bodyweight: Strength (Checkmark)
Every 90 seconds x 3 sets:
15 Chair / Box Dips
Athletes Notes
Demo Video
Chair Dip / Box Dip
Flow
0:00 – 1:30 Complete 15 Chair Dips, rest the remainder of time.
1:30 – 3:00 Repeat for set 2
3:00 – 4:30 Repeat for set 3
Scaled and Mayhem Moms
If you can complete as written, please do… if not scale to:
Every 90 seconds x 3 sets:
15 Wall Tricep Dips
Bodyweight: Lobster Roll (Time)
For Time:
2-4-6-8-6-4-2
Static Jumping Lunge (left)
Static Jumping Lunge (right)
Box Jumps (30/24)
Single Arm X-Jump (no jump) (left)
Single Arm X-Jump (no jump) (right)
Athletes Notes
Workout Strategy and Flow
Static Jumping Lunge – 2 ways to think of this movement…..1) doing jumping lunges BUT not alternating legs OR 2) doing a split squat and jumping. Either way, this is what you are doing today haha. As the workout goes on, you will begin to get a better hang of the feeling of this.
Box Jump : notice that these are HIGHER than usual. Most boxes have the ability to flip from 20″ to 24″ to 30″. If you don’t have a box like that, that is okay. Check out the substitution option below. There are small # of reps here, so these should challenge you a bit.
Single Arm X-Jump No Jump – just like regular x-jumps but same arm touches the ground each time for a few reps in a row, before switching arms. Remember these are like invisible dumbbell snatches.
FLOW
2 Static Jumping Lunge (left), 2 Static Jumping Lunge (right), 2 Box Jumps, 2 Single Arm X-Jump (no jump) (left), 2 Single Arm X-Jump (no jump) (right), 4 Static Jumping Lunge (left), 4 Static Jumping Lunge (right), 4 Box Jumps, 4 Single Arm X-Jump (no jump) (left), 4 Single Arm X-Jump (no jump) (right) …..and so on….all the way up to 8 and then back down to 2.
Substitution
Today we have HIGH box jumps, so if you don’t have access to a higher box:
1) Complete these to the highest box you have accessible
2) Complete Broad Jumps – aiming for 4ft/3ft
3) If jumping isn’t possible for you today, you can complete as Modified Tuck Jump
Scaled
For Time:
2-4-6-8-6-4-2
Wall Assisted Split Squats (left)
Wall Assisted Split Squats (right)
Step Up to Surface
Object Alternating Hang Snatch (left)
Object Alternating Hang Snatch (right)
Mayhem Moms
For Time:
2-4-6-8-6-4-2
Bodyweight Split Squat (left)
Bodyweight Split Squat (right)
Modified Tuck Jump
Single Arm X-Jump No Jump (left)
Single Arm X-Jump No Jump (right)
Minimal Metcon
()
Minimal: Strength (3 Rounds for weight)
Every 90 seconds x 3 sets:
15 Crush Grip Dumbbell Skull Crushers
Athletes Notes
Demo Video
Crush Grip Dumbbell Skull Crusher
Flow
0:00 – 1:30 Complete 15 Crush Grip Dumbbell Skull Crushers; rest the remainder of time.
1:30 – 3:00 Repeat for set 2
3:00 – 4:30 Repeat for set 3
Mayhem Moms
If you don’t feel comfortable completing the skull crushers lying flight on your back, switch over to the Bodyweight version of this strength piece.
15 Chair Dip / Box Dip in place of the dumbbell movement.
Minimal: Lobster Roll (Time)
For Time:
2-4-6-8-6-4-2
Dumbbell Power Clean + Jerk (left) (50/35)
Dumbbell Power Clean + Jerk (right) (50/35)
Box Jumps (30/24)
Dumbbell Snatch (left) (50/35)
Dumbbell Snatch (right) (50/35)
Athletes Notes
Workout Strategy and Flow
Single Dumbbell Clean and Jerk – notice these are single arm. BE EXPLOSIVE. Especially as the reps increase.
Box Jump : notice that these are HIGHER than usual. Most boxes have the ability to flip from 20″ to 24″ to 30″. If you don’t have a box like that, that is okay. Check out the substitution option below. There are small # of reps here, so these should challenge you a bit.
Dumbbell Snatch – Remember that BOTH heads of the dumbbell need to touch the ground between reps.
FLOW
2 Dumbbell Power Clean + Jerk (left), 2 Dumbbell Power Clean + Jerk (right), 2 Box Jumps, 2 Dumbbell Snatch (left), 2 Dumbbell Snatch (right), 4 Dumbbell Power Clean + Jerk (left), 4 Dumbbell Power Clean + Jerk (right), 4 Box Jumps, 4 Dumbbell Snatch (left), 4 Dumbbell Snatch (right)………..all the way up to 8 and then back down to 2.
Substitution
Today we have HIGH box jumps, so if you don’t have access to a higher box:
1) Complete these to the highest box you have accessible
2) Complete Broad Jumps – aiming for 4ft/3ft
3) If jumping isn’t possible for you today, you can complete as Modified Tuck Jump
Mayhem Moms
For Time:
2-4-6-8-6-4-2
Single Dumbbell Clean and Jerk (left)
Single Dumbbell Clean and Jerk (right)
Modified Tuck Jump
Dumbbell Snatch (left)
Dumbbell Snatch (right)
—Change dumbbell movements to hang position if necessary
Acccessory
()
Optional: April Ab Challenge (No Measure)
Challenge: Complete the Daily Ab Workout (Monday through Saturday).
* NOTE: The Ab Challenge pieces are not directly integrated with At Home. This is an optional challenge that is an extra add-on. The challenge will not fit into the 30-minute time frame and there may also be days where you may see repeat core movements if you do the challenge in addition to At Home.
Athletes Notes
Challenge: Complete ALL 26 Daily Ab Challenge Workouts in April.
There will be an April Ab Challenge Workout written every Monday, Tuesday, Wednesday, Thursday, Friday and Saturday; with Sundays being completely off.
This is a challenge that ANY fitness level can participate in. You will find Scaled and Mayhem Mom options for each daily Ab workout.
Weekly Schedule
Max Mondays
Tabata Tuesdays
AMRAP Wednesdays
For Time Thursdays
Chipper Fridays
Static Hold Saturdays.
Reminder:
The Ab Challenge pieces are not directly integrated with At Home. This is an optional challenge that is an extra add-on. The challenge will not fit into the 30-minute time frame and there may also be days where you may see repeat core movements if you do the challenge in addition to At Home.
Challenge Prize:
2 Random Winners (who complete all days) will win a $50 Gift Card to Mayhem Nation Apparel!
To be considered eligible for the prize:
Do I need to log my score?
You need to log your score for the daily ab workouts every day that they are listed in SugarWOD.
The score may be a check mark, time domain or rounds/rep count.
Where will the workouts be located?
At the bottom of the At Home Program every day in April. (EXCEPT for Sundays)
Do I have to do this specific workout EVERY single day?
If you want to be eligible for the prize, you need to complete all of the workouts that are written.
We prefer that you complete them on the day they are listed, but if you need to take a rest day and complete one of them Sunday that is okay. Just be sure it is logged!
What if I am too sore to continue?
If you sense that this challenge could be detrimental to your health, please do NOT continue.
April Ab Challenge – Day 10 (Optional) (4 Rounds for time)
4 Sets:
40 Heel Taps (L+R=1)
20 V-Ups
40 Flutter Kicks (L+R=1)
-Rest 1:00 between sets-
*Repeat from August 17, 2023
Athletes Notes
Scoring
Score how long each set takes you to complete
Workout Flow
Each of these sets should be fast paced. You get a minute of rest between sets. It is going to be tough but try to get the same time or quicker times across the 4 sets.
FLOW
Complete 40 Heel Taps, 20 V-Ups , 40 Flutter Kicks
-rest 1:00-
Repeat for set 2
-rest 1:00-
Repeat for set 3
-rest 1:00-
Repeat for set 4
Demo Video
Heel Taps
Remember L+R=1 means the left leg + the right leg is 1 repetition
V-Up
Flutter Kicks
Remember L+R=1 means the left leg + the right leg is 1 repetition
Scaled and Mayhem Moms Options
No modification for heel taps
Tuck Ups OR Hand Tuck Ups
Complete these for Flutter Kicks : Modified Boat Hold with Leg Extension